Train hard to get lean ""the sequel"

Sorry I did not log for a few days, weight up a 1kg today. Grrrrr, this is not going to beat, I going over my diet log and trying to id areas of improvement.

Wed day rest

Thursday
Foam roll and mobility
Rom. Deadlift 5X3X90kg
Press one hand 5/5X3X32kg

Step up 15/15X2X20kg
Press up 15X2X20kg
Lunges 15/15X2X20kg
IYT 5/5/5X2

Plank 2X30sec
Sit ups 15X2
Ab wheel kneeling 5X2

Friday
KB Swings 10/10X5X24kg
KG TGU 5/5X1X24kg

2mile max effort, time need to drop seriously. Glad I ran it as I had not ran it in 12 months.

Review of the week

Training has been good, moreover I was away from home and I stuck with it. Most cases when this has happened and the gym is busy I tend to either give up or tweak something. Might throw a small finisher no more than 5-10mins on each strength day to improve VO2, buffer latic acid and build mental strength for the fitness test.

Diet, while I thought I was going ok. Its not clean enough, should be able to modify and id areas of improvement for next week. Going to try where possible weigh food and get more comfortable with estimating portion size.

This is not going to beat me.

Today

Thursday
Foam roll and mobility
Rom. Deadlift 5X3X90kg
Press one hand 5/5X3X32kg

Step up 15/15X2X20kg
Press up 15X2X20kg
Lunges 15/15X2X20kg
IYT 5/5/5X2

Plank £X30sec
Sit ups 15X2
Farmer walk 3X30mX72kg

Tabata burpees

Diet
2320 cals based on eye balling
232gm protein, 196gm carbs, 77gm fat

Walk this afternoon 40mins,

Yesterday,

walk and swim in the sea. Very refreshing 30mins or so. Diet was good yesterday 2296 cals

Today
foam roll and warm up
Front squat 5X3X90kg
Pull ups 3X3

Sandbag circuit 30kg
Single leg deadlift 15/15X2
Press 15X2
Rotational lunge 15/15X2
Rows 15X2

Windmill 3/3X3X16kg
Plank 30sesX3 (push up posn)

Diet was clean, but the portions in review were probably too large. Felt a small tweak in back front squats, fingers crossed it its nothing.

Cals 2810
protein 202gm , carbs 251gm fat 119gm

Kick in the doors at the wedding on Saturday. only back to normal today:D

today

180 swings of 24kg KB continuous
KG TGU 5/5X1X32kg

2 rds of 30sec on 30sec off with 32kg KB
press right arm
press left arm
swings
one arm row left
one arm row right
goblet squats
plank
swings
side plank

Nearly directly after 20 mins swim in the sea. Froze the head off me, should sort the doms as a plus anyway

diet good yesterday and today, my fitness pal keep freezing
.

Today

KB Swings 10/10X5X28kg
KG TGU 5/5X1X28kg

5rds of bag work
1:20 on 40 sec off boxing

Rowing 30sec on 30sec off 10rds 150m min goal.

Back at it, woke up yesterday with no pain while moving, from the hamstring. It is tender to touch though so I rested yesterday. Went at it today even it still tender to touch, like any average joe gym user I could not miss another session with it. For fear I might lose what bit of fitness I have by resting till it completely healed. Hopefully I did no damage as I felt no twinge .

Diet
3029 cals based on measuring
174gm protein, 188gm carbs, 128gm fat

In reality I guess all a long I have been out at least 1000+ cals with eye balling. Hence no weight loss, I guess I am still trying to experiment and carry out corrections as I go. Its a pity I only learn by corrections though

Yesterday

Gym closed early at work so I did not get done what I planned.

30mins cross trainer

75, push ups, squats and inverted rows.

Diet
Cals 3013
carbs 235gm, fat 109, protein, 319gm.

IMAG2292.jpg

see photo of diet for yesterday. Sorry I should have taken off the lids.
Thursday
BF turkey Bacon X 3, eggs X3, milk X 1 cup,porridge 1 cup, flax seed, honey, banana
Lunch Chicken curry fruit 486gm, green beans 140gm
Dinner Chicken curry fruit 486gm, green beans 140gm
Snack apple almonds 22gm
Misc 2ltrs water, green tea vits

Today,

KB Swings 10/10X32kg
TGU 5/5X24kg

20/20/20 sec 3rs 2 sets
snatch left 24kg
snatch right 24kg
mountain climbers

high pull 24kg
thrusters 24kg
skipping

squat jumps
burpee
sit up

Diet
carbs 142g
protein 184gm
fat 102gm

today

Here what I did today

125 swings 32kg KB
375 swings 24kg KB

30 Goblet squats 32kg

only 9000 swings of 10,000 swings challenge left. A bad night sleep was had, diet was better though. Was in no form for training but got started and got into the groove easily enough.

Using my fitness pal it gave me a cal count of 2649, some meals measured other guessestimated so at least 20% error.

any I am going to try an weight more meals and take a few photos to for reviewing

Today

Well I am giving up, well just on the 10,000 swings challenge anyway. Completed the last two years and and fail to complete it twice now. Work is crazy I am going to be away form home at least two nights a week and with a colleague out for a few weeks at work it going to get crazier. So I can bring a bell with me around the country or be realistic and try do a program that is going to be less demanding. As the 10,000 swings is boring come week 2, a pain cause of the strict structure of the challenge which is to do it in a month. So if you miss a day, you are behind and you end up beating yourself up and in my case feeling bad about myself. So here goes the next program will be 3 days of HIIT and two strength or something to that effect.

After procrastinating today about the swings I finally hit the gym and did a 30mins HIIT session.

Diet was good today, well no junk. Under eat of 1200cals which is not good. But on the road and just could not get something to fit the bill so I am going to keep it at that today.

today

100 swings 28kg KB
10 TGU 28kg KB

RDL 90kgX3X5
OAP 28kgX3X5/5
Face pulls 8X3

Push up 2X15
Air Squats 2X15
Chin up 2X15
Lunges 2X15/15

Diet today
150gm porridge, 3.5 scrambled eggs, 3 turkey bacon, toast wholemeal 70gm
220gm chicken breast 100 sweet potato, 150gm broc and green beans
220gm chicken breast 100 sweet potato, 150gm broc and green beans
1 apple,peanut butter 30gm, 2 fulfill bar, 1 bag Keoghs ( 2nd fulfil and keoghs boredom eating)
10gm BCAA, ZMA,VIT D, Fish Oil

Total cals 2872

today

100 swings 32kg kb
10 TGU 32kg kb

7 snatches one arm 16kg kb in 15sec. rest 15 sec then swop till 20 working rds are done for each arm.

not arsed to do mobility , really need to get my ass i gear and come up with a system to make me work on mobility. Maybe I just need to do mobility work on the nights I dont train ?? I dont know its the first thing to drop or be cut short by me

Diet today
150gm porridge, 3scrambled eggs, 2 bacon, toast wholemeal 70gm
15ogm turkey burger 100 sweet potato, 150gm broc and green beans
400gm chicken curry 50gm rice, 100 green beans
1 apple,peanut butter 40gm, 1 fulfill bar, 1 bag Keoghs ( 2nd fulfil and keoghs boredom eating)
10gm BCAA, ZMA,VIT D, Fish Oil

Missed posting two sessions here, swimming and strength day. They were similar as pasted posts

Today

75 swings 32kg KB
25 swings 40kg KB

24kg TGU 5/5

RDL 90kgX3X5
Dips 10kgX3X5

step up 2X15/15
Push up 2X15
Air squats 2X15
IYT 2X5/5/5

Windmill 3/3X3X20kg
Ab wheel 5X3 (knee)


Diet today
200gm porridge, 3 scrambled eggs, 2 bacon, toast wholemeal 70gm
150gm turkey sandwitch, apple and peanut butter 30gm
220gm turkey burger, mash 150gm potatoes, peas 150gm, baked beans 100gm
2 fulfill bar,
10gm BCAA, ZMA,VIT D, Fish Oil

Saturday

100 swings 32kg
10 TGU 32kg
Lat stretch

Front Squats 90kgX3X5
Chin ups 3X5
hip stretch

5 mins of 24kg snatch
80 reps, left arm started getting tired after 20 reps and drop the bell. Need to press more and improve the cadence to hit 100 in five mins. BPM 165 so there is a few a bit more room

Yesterday

30mins cross trainer


100 swings 28kg
10 TGU 28kg

one arm 28kgX5X3/3

Today
100 swings 32kg
10 TGU 24kg
Lat stretch

RDL 90kgX3X5
One arm Press 32kgX3X5
hip stretch

IYT 2X15
Step up 2X15/15
Press Up 2X15
Air Squat 2X15
Glute stretch

Today

75 swings 32kg KB
25 swings 40kg KB


RDL 90kgX3X5
Press one arm 32kgX3X5/5

step up 2X15/15
Push up 2X15
Air squats 2X15
IYT 2X5/5/5

pallof press 3X5/5
Plank 3X30secs

Diet
3 scrambled eggs, 2 bacon, toast wholemeal 70gm
chicken sweker, sourdough bread, butter
650gm broccoli, chicken creamy,potatoes thing
1 fulfill bar,1 apple, bistro tayto

hamstring were very sore the last few days. I was wanted to train yesterday, but it was no go with them. Dont know if it was the mobility work on Sat that did the damage.

Anyway seem to getting into the habit of training in the last week or two. Let hope it keeps going and start nudging the diet in the right direction now

Like a Bad smell I am back and resurrecting my old thread like it is the cool thing to do after three years

KB swings 32kgX20X5
KB windmill 24kgX3/3X5

Landmine squats 55kgX8X4
Chin up 5X4

Clean and press 24kgX8/8X3
Plank 30secX3

KB swings 32kgX10X4
Btm up press 16kgX5/5
SLDL 32kgX8/8X4
Inverted rows 8X4


Walked 12000 steps
car
Food 2913 cals, Protein 127gm Fat 102gm carbs 357gm

Yesterday

Walk 40mins,

BFast - 3 eggs, 60gm turkey, peppers, onion, 200gm of brown bread, butter, coconut oil
Lunch - Whey, peanut butter crunchy, banana, spinach
Dinner - chicken krom and rice
Snacks - apple, nachos, bowl of corn flakes
Food wise it went pear shape, probably eat too little for lunch and kicked in the doors in the evening


Today - working - so i threw the resistance bands in the car.
4 rds of
400m run
Deadlift green band X8
Squat green band X8
Lateral raises and front raises X8 red band
Bicep curls X Tricep push down purple band X8 each
400m run
Single arm pulls and single arm chest press purple band X8 each
Pull through and pallof press purple band X8 each
Chest pull apart red band X8

Food - was at work so i eat what was in the canteen.
Bfast 3 eggs, 3 bacon and 3 toast
Lunch chicken goujons and fries
dinner - chicken curry, rice and fries , cheese cake

Not a great start to the weight loss. But two chance to learn lessons on been prepared could limit the poor choices

Today

Walked around 11,000 steps

Workout
5km row in 20.10 mins

3 rds of
Snatch 16kg KB Right and Left 30 sec each
Mt climber 30 sec
90 sec of hip flexor stretch each side


3rds
KB high pull 16kg 30 sec
KB thrsuster 16kg 30sec
Jumping jacks
90 sec glute stretch

3rds of
TRX Chest press 30sec
jump squats 30sec
sit ups 30 sec
90 lat stretch

Today

13k steps circa, 7hrs 15hrs sleep

Workout

2mins row warm up
400m Row X5 mins with 90sec recovery (glute stretch)
took around 1:18mins to 1:22mins it became a hard slog after 50sec to 60sec

KB swings 32kgX80
Upper body band work

5mins row

Diet
BFast 3 eggs, 90gm turkey, butter, peppers, onion, 3 toast, (2.5P, 3C,3F, 1V)
Lunch Whey, spinach, peanut butter, banana,ham roll 1/2 (2P, 2F, 3C)
Dinner chicken cascades (1.5P, 2F, 1V,2C)
Snack, 2 rice cakes (1C)

Total 6.5 protein, 8 carbs,7 Fat

I tried a session on Saturday, with no problem with my back. So going to start back with lighter weights. **** it is great to be able to train, nearly cracked the passed few days. True be told the nutrition and and mobility should be more of a priority than the training.

KB swings 32kgX20X5
KB windmill 24kgX3/3X5

Goblet squats 32kgX8X4
Chin up 5X4

Clean and press 24kgX8/8X3
Plank 30secX3

Btm up press 16kgX5/5
SLDL 32kgX8/8X4
Inverted rows 10X4

Today

Rowing 5mins X 6
easy rate although the heart rate climbed up fairly fast. Tried to keep technique on cue. Small tightness in back on certain times

Band work (various colours) 8 reps X 5 - face pulls, bicep curls, tricep pull downs, upright rows, pull through,

Food wise
Breakfast 3 eggs, 2 rashers, 2 toast, butter, porridge (2.5 P 4C 3F)
Lunch whey, peanut butter, banana, spinach (1P, 1 C, 1.5F)
Plan for the rest of the evening
Dinner salmon fish cakes, air fires and salad (3P, 2C 2F)
1 Bag of keogh, chocolate

Back gave me grief yesterday, Felt a lot better today. Trying to do 20mins plus of mobility work and stretches for the glutes and thoracic areas to see if that help. Now to play the waiting game to see how I feel after today workout